Looking for a tasty and nutritious meal on the go? Subway offers some great options if you know what to pick. With so many choices, it can be tough to figure out which sandwiches are best for your health.
The Veggie Delite is one of the healthiest sandwiches at Subway. It only has 210 calories, 3 grams of fat, and 5 grams of fiber. This veggie-packed option is a smart choice if you’re watching your calorie intake. But don’t worry – there are other tasty picks that can fit into a healthy diet too.
You might be surprised to learn that some meat-based subs can also be good for you. The key is picking lean proteins and loading up on veggies. We’ll look at some dietitian-approved choices that let you enjoy a satisfying sandwich without derailing your health goals.
Understanding Subway’s Menu
Subway offers many options to build a healthy sandwich. You can mix and match ingredients to create a meal that fits your needs. Let’s look at how to make good choices.
Navigating Subway’s Bread Choices
Bread is the base of your sandwich. Subway has several types to pick from. Multigrain and whole grain breads are good choices. They give you more fiber and nutrients than white bread.
Here are some bread options:
- 9-Grain Wheat
- Hearty Multigrain
- Italian
- Flatbread
The 9-Grain Wheat and Hearty Multigrain have more fiber. This helps you feel full longer. If you want fewer carbs, try the Flatbread. It has fewer calories than other choices.
Remember, all breads at Subway have about the same calories. But some have more sodium than others. Ask for your sandwich to be “scooped out” to cut down on calories and carbs.
Selecting the Healthiest Meats
Choosing lean meats can help you make a healthier sandwich. Subway offers several good options.
Oven-roasted turkey and rotisserie-style chicken are top picks. They’re low in fat and high in protein. Roast beef is another lean choice. These meats give you protein without too many calories.
Here’s a quick list of healthy meat options:
- Oven-roasted turkey
- Rotisserie-style chicken
- Roast beef
- Ham
Avoid meats high in fat and sodium. These include salami, pepperoni, and bacon. If you like these, use them sparingly as toppings instead of main meats.
Veggies and Added Nutrients
Adding veggies to your sandwich boosts nutrients without many calories. Subway offers lots of fresh vegetable choices.
Load up on lettuce, tomatoes, cucumbers, and peppers. These add flavor, crunch, and vitamins. Spinach is packed with iron and vitamin C. Onions give you flavor and some health benefits too.
Try these veggie combos:
- Spinach, tomato, cucumber
- Lettuce, green peppers, onions
- All the veggies!
Don’t forget about healthy fats. Avocado is a great add-on. It gives you good fats and makes your sandwich more filling.
The Role of Condiments and Sauces
Condiments and sauces can make or break your healthy sandwich. Some add lots of calories and sodium. Others can add flavor without much harm.
Mustard is a good low-calorie choice. Vinegar adds tang without calories. Oil and vinegar can be good in small amounts.
Watch out for mayo and ranch dressing. These are high in calories and fat. BBQ sauce and sweet onion sauce have lots of sugar.
Here’s a quick guide:
Good choices:
- Mustard
- Vinegar
- Small amount of oil and vinegar
Use sparingly:
- Mayo
- Ranch
- BBQ sauce
Ask for sauces on the side. This lets you control how much you use. You can also skip sauces and use spices for flavor instead.
Top Healthy Sandwich Picks at Subway
Subway offers many tasty and nutritious options for a balanced meal. You can find sandwiches packed with protein, veggies, and whole grains. Let’s look at some of the best choices for your next visit.
Classic Choices for a Balanced Meal
The Subway Club is a great pick for a well-rounded lunch. It has turkey, roast beef, and ham for protein. You can add lots of veggies to boost nutrition. Choose whole wheat bread for extra fiber.
Another good option is the Oven Roasted Turkey. It’s low in fat but high in protein. Ask for extra lettuce, tomatoes, and cucumbers to fill up your sandwich.
For a lower-calorie choice, try the Veggie Delite. It’s packed with fresh veggies and has just 210 calories. Add some avocado for healthy fats and extra flavor.
Premium Sandwiches with High Nutrition Value
The Rotisserie-Style Chicken sandwich is a top pick for protein. It has 25 grams of protein and only 310 calories. Adding avocado makes it even more filling and nutritious.
Sweet Onion Chicken Teriyaki is another tasty option. The sweet onion sauce adds flavor without too many extra calories. Load it up with veggies for a balanced meal.
For a high-protein, low-carb meal, try the No Bready Bowl with Grilled Chicken. It has 35 grams of protein and only 10 grams of carbs.
Veggie-Focused Options for Everyone
The Veggie Delite is perfect for vegetarians or anyone wanting to eat more veggies. It’s low in calories but high in fiber. Add cheese for extra protein and calcium.
Try the Veggie Patty for a heartier meatless option. It has more protein than the Veggie Delite and still lots of veggies.
Make any sandwich healthier by choosing whole grain bread and loading up on veggies. Skip high-calorie sauces and opt for mustard or vinegar instead. These small changes can make a big difference in nutrition.
Creating Your Own Healthy Subway Sandwich
You can make a tasty and nutritious sandwich at Subway by picking the right mix of ingredients. Here’s how to build a balanced meal that fits your health goals.
Choosing the Right Ingredients for Your Goals
Start with your bread choice. Whole grain options like 9-Grain Wheat or Hearty Multigrain give you more fiber. If you’re watching carbs, try a wrap or Veggie Delite salad instead.
For protein, grilled chicken or turkey breast are lean options. Veggie patties work well for plant-based eaters. Skip high-fat meats like salami or pepperoni.
Load up on veggies! They add nutrients and bulk with few calories. Spinach, tomatoes, cucumbers, and bell peppers are great picks.
Be careful with cheese and sauces. They can add lots of calories and fat. Try one slice of cheese or a light spread of mustard or vinegar.
Lean Proteins and Fresh Produce
Opt for lean proteins to keep your sandwich healthy. Good choices include:
- Oven-roasted turkey breast
- Grilled chicken strips
- Tuna (ask for light mayo or no mayo)
- Egg whites
Pair these with lots of fresh veggies. Some nutritious options are:
- Spinach or lettuce
- Tomatoes
- Cucumbers
- Bell peppers
- Red onions
- Banana peppers
These add flavor, crunch, and nutrients without many calories. Ask for extra veggies to make your sandwich more filling.
Optimizing Your Sandwich for Health
Keep your sandwich size in check. A 6-inch sub is often enough to satisfy hunger. If you’re extra hungry, try adding a side salad instead of upgrading to a footlong.
Watch out for high-calorie add-ons. Bacon, extra cheese, and creamy sauces can quickly turn a healthy sandwich into a calorie bomb. Stick to mustard, vinegar, or a small amount of light mayo.
Don’t forget about sodium. Many deli meats are high in salt. Balance this by skipping the pickle and choosing low-sodium condiments.
Check Subway’s nutritional information online or in-store. This can help you make choices that fit your health goals, whether you’re watching calories, fat, or other macros.
Health Considerations and Dietary Tips
Picking a healthy sandwich at Subway means looking at calories, nutrients, and salt. You can make smart choices that fit your diet and health goals.
Understanding Calories and Macronutrients
Subway sandwiches vary in calorie count. A 6-inch Veggie Delite has about 210 calories, while others may have more. Pay attention to protein, carbs, and fats.
Protein helps you feel full. Choose lean meats or a high-protein veggie patty. Whole grain bread gives you fiber. Watch out for high-fat ingredients like mayo or cheese.
Try these tips:
- Pick lean meats like turkey or chicken
- Add lots of veggies for nutrients
- Choose whole grain bread for fiber
- Go easy on sauces and dressings
Sodium and Health: Finding a Balance
Many Subway sandwiches have a lot of salt. Too much sodium can be bad for your health. The Veggie Delite has 370 mg of sodium, which is lower than most options.
You can lower the salt in your sandwich:
- Skip the pickles and olives
- Ask for less cheese
- Choose low-sodium meats
- Go easy on salty sauces
Remember, adults should aim for less than 2,300 mg of sodium per day. One sandwich can use up a big part of that limit.
Dietitian-Approved Choices for Special Diets
Subway has options for different diets. If you’re watching calories, try a salad or a No Bready Bowl. These give you protein without extra carbs.
For vegetarians, the Veggie Delite or veggie patty are good picks. If you need gluten-free, ask for a salad without croutons.
Low-carb eaters can try:
- Salads with protein
- Lettuce wraps instead of bread
- Double meat for extra protein
Kids can enjoy healthier choices too. A kid’s mini sub with apple slices is a good option. It’s smaller and has less salt than adult sizes.
Frequently Asked Questions
Subway offers many choices for health-conscious eaters. You can pick from different breads, meats, and toppings to make a sandwich that fits your needs.
What options are available for those seeking weight loss-friendly sandwiches at Subway?
You have several tasty options if you want to lose weight. Pick a 6-inch sandwich on whole wheat bread. Good choices are the Veggie Delite or the Oven Roasted Chicken. Load up on veggies and skip the cheese and mayo.
Ask for mustard or vinegar instead of creamy sauces. You can also try a salad or protein bowl to cut carbs.
Which Subway bread is considered the healthiest choice?
The 9-grain wheat bread is often seen as the healthiest. It has more fiber than white bread. The multigrain flatbread is another good pick.
These breads give you extra nutrients. They may help you feel full longer too.
What are the healthiest meat options available at Subway?
Lean meats are your best bet. Try the oven-roasted chicken, turkey breast, or roast beef. These have less fat than options like salami or meatballs.
Rotisserie-style chicken is also a great choice. It’s packed with protein and low in fat.
Can you tell me about the Subway sandwich that contains the least amount of calories?
The Veggie Delite is the lowest-calorie option. A 6-inch Veggie Delite has about 230 calories. This sandwich is packed with veggies and has no meat.
If you want meat, try a 6-inch turkey breast sandwich. It’s under 300 calories and gives you protein.
How does Subway fare as a dining option for someone trying to lose weight?
Subway can be a good choice for weight loss. You can control what goes in your sandwich. Pick whole grain bread, lean meats, and lots of veggies.
Avoid high-calorie extras like cheese and mayo. Stick to a 6-inch sub or a salad. No Bready Bowls are also great for cutting carbs.
What sauces at Subway are the healthiest to add to my sandwich?
Yellow mustard and vinegar are your best low-calorie options.
Sweet onion sauce is also pretty low in calories.
Honey mustard and light mayo are okay in small amounts.
Skip the regular mayo and chipotle southwest sauce if you’re watching calories.
